Stretches for More Energy

Jamie Grill//Getty ImagesWhen you’re dragging and need a boost, what’s your go-to reboot? Maybe you spend a few extra minutes lying in bed, or take a doomscrolling break, or throw back your third coffee of the day. Those reenergizers may work in the moment, but it’s likely only a matter of time before your battery starts to drain again.

“When we’re feeling tired, our instinct is usually to do less. But sometimes what our body is actually asking for is a little bit of movement,” says Lindsey Benoit O’Connell, C.S.C.S., a certified meditation teacher and breathwork facilitator and founder of The LAB Wellness.

A few minutes of stretching is what O’Connell does when her energy stores need a quick refill. Stretching and gently moving your muscles increases circulation and encourages mindful breathing, which both increase the amount of oxygen being shuttled throughout your body—including to your brain, which is why you may feel more awake and alert afterward.

Stretching isn’t a substitute for all of the healthy habits that promote steady energy, such as getting enough sleep, exercising, managing stress, and eating a balanced diet that includes energy-supporting foods, but “dynamic stretching, in particular, can provide an energy boost that tells the body and brain ‘okay, we’re getting back online now,’” O’Connell adds.

Dynamic stretching is where you move in and out of the stretch versus holding a static position for a set amount of time. “This helps prevent you from relaxing so deeply that you’re ready for a nap, and instead gets the blood pumping so your body wakes up,” says O’Connell.

Next time you wake up a little groggy or hit the 3 p.m. slump, try O’Connell’s favorite stretches for more energy.

Meet the expert: Lindsey Benoit O’Connell, C.S.C.S., a certified meditation teacher and breathwork facilitator and founder of The LAB Wellness.

There’s no rule for how long to stay in each stretch. Focus on your breathing, inhaling and exhaling evenly as you move.

And you don’t need to flow through all of the stretches below every time you need a boost. Pick a few and see how you feel; you can even repeat the same stretch if there’s one that seems to really do the trick for you.

This stretch gets the shoulders and spine moving, opens the front of the body, and provides a big, expansive stretch that feels like waking up.

This stretch opens the muscles along the side of your torso, which creates space to move and breathe. It also requires lateral movement, which most of us don’t do often enough throughout the day.

This pose is especially useful if you’ve been sitting for a long time because it stretches your hip flexors and entire lower body, while the overhead reach introduces more energizing movement to the upper body.

This stretch opens your chest and shoulders to counteract stiffness and improve posture, which is shown to promote energy.

This stretches the spine, shoulders, hips, and torso all at once for optimal circulation and a dose of gentle movement.

This move enhances the traditional yoga pose by making it more active since your entire body is gently in motion.

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